How to recover faster after a marathon, or heavy gym session

With Comrades Marathon season approaching, thousands of South African runners are entering the final stretch of preparation for one of the world’s most physically demanding endurance events. But while training plans often focus heavily on mileage and pace, recovery remains one of the most overlooked aspects of performance. According to Keri Rudolph, CEO of The IV Bar, many athletes plateau not because they are undertraining, but because they are under-recovering. “People tend to think performance is built only during training,” says Rudolph. “In reality, progress happens during recovery. That’s when the body repairs tissue, restores energy stores, adapts to physical stress, and prepares for the next effort.” This becomes especially important during marathon season, where cumulative fatigue can build over weeks or months of intense preparation. Long-distance running places significant pressure on hydration levels, muscle tissue, energy reserves, circulation, and overall recovery capacity. Without proper support, even experienced runners may struggle with persistent fatigue, slower recovery, and reduced consistency. Rudolph recommends a balanced, five-point recovery strategy that supports the body before, during, and after periods of intense physical demand.

How do you recover properly so you can come back stronger?

wellness

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Prioritise quality sleep

Sleep is one of the body’s most important recovery tools. Muscle repair, hormone regulation, and tissue restoration all occur during deep rest. Aim for seven to nine hours of quality sleep to support consistent recovery and performance.

@universityhospitals After the @Cleveland Marathon this weekend, how should runners plan on recovering? Dr. Laura Goldberg, a seasoned marathon runner, shares her advice. #clevelandmarathon #marathon #marathonrecovery #running #runners ♬ original sound - University Hospitals

Rehydrate Strategically

After intense exercise, the body loses more than just water. Electrolytes and key minerals are also depleted through sweat. Proper hydration supports circulation, muscle function, recovery, and energy levels long after the workout ends.

Refuel with whole-food nutrition

Training increases the body’s demand for protein, healthy carbohydrates, antioxidants, and micronutrients involved in energy production and muscle repair. A balanced, nutrient-dense diet provides the raw materials the body needs to recover and adapt effectively.

Incorporate Compression Therapy

Recovery-focused therapies are becoming increasingly common in endurance sport, particularly among athletes training consistently over long periods. The IV Bar’s advanced compression boots use intermittent pneumatic compression to help promote circulation, reduce feelings of muscle heaviness, and support post-workout recovery. By assisting blood flow and helping flush metabolic waste from tired muscles, compression therapy may help athletes feel more recovered between demanding sessions.

@michaelvillamor Might help para sa mga running related injuries like shin splints, runner's knee, it band syndrome (itbs), plantar fasciitis, etc. pang recovery. #coldcompression #icepack #recovery #icepackgel #running #injury #shinsplints #itbs #plantarfasciitis #backinjury #cramps #fyp ♬ original sound - R-LO

Add Nutrition Therapy

During periods of intense physical demand, some athletes explore targeted wellness support to help maintain hydration and recovery. IV nutrient therapy delivers fluids, electrolytes, vitamins, amino acids, and antioxidants directly into the bloodstream, bypassing the digestive system entirely. When administered appropriately, this may support hydration, nutrient replenishment, and overall physical resilience during demanding training cycles. “Comrades runners understand better than most that endurance is not just about how hard you can push,” concludes Rudolph. “It’s about how well your body is supported along the way. The athletes who recover well are often the ones who train more consistently, perform better over time, and stay more resilient throughout the season.”